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15-Minute Strength Workout (Full Body)

Short on time but want a full body workout? Try this 15-Minute Full Body Strength Workout! This workout uses a set of dumbbells to build strength in the upper body, lower body and core in just 15 minutes.

The ultimate full body strength workout with dumbbells.

Strength training is my go-to for any season of life. It’s a naturally low impact workout, making it accessible for any fitness level.

I particularly love this 15-minute strength workout because it’s efficient, hitting every muscle group through compound dumbbell exercises.

I personally love to add this workout onto a run, but it’s also a great standalone full body workout when you’re short on time.

two women performing a dumbbell deadlift and back row in a full body strength workout

Build muscle in just 15 minutes with these 9 compound exercises.

This is my favorite 15-minute full body strength workout to add to my weekly training plan 1-2 times a week.

Because these 9 full body exercises activate larger muscle groups (arm and leg muscles working at the same time), I suggest reaching for heavy weights. The last 2-3 reps of each exercise should be challenging.

Workout Equipment:

A medium-to-heavy set of dumbbells. I recommend 8-20 lbs depending on your fitness level. We are using 12-15 lbs in this workout video.

Workout Instructions:

Follow along with the guided Full Body Strength Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (2 full body exercises per circuit)
  • Timed Intervals (40 seconds work per strength exercise followed immediately by a 20 second burnout exercise. Rest 20 seconds.)
  • Repeat Each Circuit x2 Sets
strength training workout

Prefer to Watch On YouTube?

youtube icon Strength Workout

Workout Outline

CIRCUIT ONE:

  1. Goblet Squat and 45-Degree Press Out
  2. 45-Degree Dumbbell Press Out

CIRCUIT TWO:

  1. Lateral Lunge, Reverse Lunge and Bicep Curl
  2. Isometric Lunge Hold and Hammer Curl

CIRCUIT THREE:

  1. 2 Wide Squats and 1 Push Up
  2. Push Ups

CIRCUIT FOUR:

  1. Deadlift and Back Row
  2. Plank and Row

BONUS ROUND:

  1. Low Plank Wide Knee Pulls

9 Strength Training Exercises

Goblet Squat And 45-Degree Press Out

Targets: Legs, glutes, quads, chest, shoulders, triceps and core.

two women performing a goblet squat and 45 degree press out in a full body workout

How To Do A Goblet Squat And 45-Degree Press Out

  1. Stand with your feet slightly wider than shoulder width apart, knees bent. Hold a dumbbell vertically at your chest with hands stacked on top of each other.
  2. Sit your hips back as you lower into a squat, aiming to get your thighs parallel to the ground (90-degree bend in your knees). Dumbbell at your chest and elbows inside your knees.
  3. Press through your heels to stand tall. As you stand, press the dumbbell out at a 45-degree angle, arms straight.
  4. With control, lower the dumbbell back to your chest to return to the starting position.

45-Degree Dumbbell Press Out

Targets: Arms, upper body push muscles (chest, shoulders and triceps) and core.

two women performing a 45 degree press out in a strength workout

How To Do A 45-Degree Dumbbell Press Out

  1. Start standing, feet hip width apart, knees softly bent. Hold one dumbbell vertically at your chest with hands stacked on top of each other.
  2. Exhale as you press the dumbbell out away from your body at a 45-degree angle, arms fully extended.
  3. With control, lower the dumbbell back to your chest to return to the starting position.

Lateral Lunge, Reverse Lunge And Bicep Curl

Targets: Legs, glutes, quads, inner thighs, outer glutes, core, arms and biceps.

two women performing a lateral lunge and reverse lunge with bicep curl in a quick home workout

How To Do A Lateral Lunge, Reverse Lunge And Bicep Curl

  1. Start standing, feet hip width apart, knees bent. Hold one dumbbell in each hand at your sides (palms facing in towards your hips).
  2. Step your left leg out to the side as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg while your right leg remains straight. Dumbbells frame left foot with knees and toes pointing forward.
  3. Then, drive off your left foot to reverse the movement, pushing back to center.
  4. Once standing, step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor. As you drop your left leg back, curl the dumbbells up to shoulder height (bicep curl).
  5. Then squeeze your right leg glute, driving your back, left leg forward as you stand up, returning to starting position. Reverse your dumbbell curl, returning the dumbbells back to the starting position.

Isometric Lunge Hold And Hammer Curl

Targets: Legs, glutes, quads, calves, core, arms and biceps.

two women performing an isometric lunge hold hammer curl in a strength workout at home

How To Do An Isometric Lunge Hold And Hammer Curl

  1. Start standing, feet hip width apart, holding one dumbbell in each at hand at your sides, palms facing in towards each other (hammer grip).
  2. Step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Hold this low lunge position, hovering your back left knee off the ground.
  4. Perform a hammer curl by curling the dumbbells up towards your shoulders.
  5. With control, lower the dumbbells back to the starting position. Repeat the hammer curl movement as you hold the lunge position throughout the timed interval.

Modification: Omit the isometric lunge hold and perform standing hammer curls.

2 Wide Squats And 1 Push Up

Targets: Legs, glutes, quads, inner thighs, outer glutes, arms, chest, shoulders, triceps and core.

two women performing two wide squats and one push up as a compound exercise in a home workout

How To Do 2 Sumo Squats And 1 Push Up

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell in each hand between your legs.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Drive through your heels to stand tall. Then perform a second sumo squat.
  4. On the second squat, lower the dumbbells all the way down to the mat. Then step or jump your feet back to high plank position.
  5. In high plank, place your hands on the dumbbells and engage your core. Create a straight line from head to tailbone.
  6. Lower your chest towards the ground, performing a push up with your hands on the dumbbells. Elbows fall back towards your hips. Exhale as you press back up to high plank.
  7. Then step or jump your feet outside of your hands, landing in a low wide squat position (or sumo squat stance) and repeat the sequence.

Modification: Drop to your knees, performing modified push ups. Option to drop the weights and perform this move as a bodyweight exercise.

Push Up

Targets: Chest, shoulders, triceps and core.

two women performing push ups in a 15 minute strength workout

How To Do Push Ups

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.

Modification: Drop to your knees, performing modified push ups. Option to add an incline, placing your hands on a bench or chair to bring the ground closer to you.

Deadlift And Back Row

Targets: Legs, glutes, hamstrings, hips, core, arms and back muscles.

two women performing a dumbbell deadlift and back row in a full body strength workout

How To Do A Deadlift And Back Row

  1. Start standing, feet shoulder-width apart, soft bend in the knees. Hold one dumbbell in each hand (palms facing in).
  2. Roll your shoulders down and back to engage your lats (back muscles).
  3. Hinge your hips back towards the wall behind you as you lower the dumbbells along the front of your legs. Keep the dumbbells close to your body (thighs and shins). This is a deadlift.
  4. Hold at the bottom of your deadlift, with a flat back and neutral spine.
  5. Then squeeze your shoulder blades together to pull the dumbbells up towards your rib cage. This is a back row.
  6. Lower the dumbbells with control.
  7. Drive through your heels to return to the starting position (standing with the dumbbells at your sides).

Plank And Row

Targets: Arms, back, shoulders and core.

one woman performing a plank and row and one woman performing a  modification of a standing bent over back row in a full body workout

How To Do A Plank And Row (Or Standing Bent Over Back Row)

  1. Start in high plank position with one hand on each dumbbell (shoulders stacked over hands on dumbbells).
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. From this plank position, engage your core as you pull your right elbow back towards your hip, then lower with control back to the mat.
  4. Repeat this row movement on the left side of the body. Maintain the high plank throughout.

Modification: Drop to your knees, performing the rows from your knees. Option to take the rows from a standing, bent over row position.

Low Plank Wide Knee Pulls

Targets: Abs, core, obliques and shoulders.

one woman performing low plank wide knee pulls and one woman holding a forearm plank in a strength training workout at home

How To Do Low Plank Wide Knee Pulls

  1. Start in a low plank position, forearms on the mat with shoulders stacked over elbows. Think about forming one long line from your head through your heels, engaging your core to make sure your hips don’t pike up or drop down.
  2. Pull your right knee to your right elbow or tricep, then return to low plank position.
  3. Then pull your left knee to your left elbow or tricep, then return to low plank position.
  4. Repeat the alternating knee pulls for the timed interval.

Modification: Hold low plank from the knees or toes. Option to add an incline, placing your hands or forearms, on a bench or chair to bring the ground closer to you.

15 Minute Strength Workout FAQs

What Are The Benefits Of A Full Body Strength Workout?

If you know me, you know I’m all about a split training workout routine. But full body workouts definitely have their place in my workout programs! A full body strength workout is efficient, using compound exercises that target multiple muscle groups at once. Strength training increases metabolism, builds lean muscle, burns body fat, reduces the risk of heart disease, enhances mood and reduces stress.

Is 15 Minute Enough For Strength Training?

If you’ve worked out with me for a while, you’ve probably heard me say that “10 minutes is better than no minutes.” A 15 minute strength workout is enough to make a difference, particularly if you are challenging yourself to reach for heavy weights. Quick full body workouts are great for anyone, but they’re especially good for beginners who may be new to strength training.

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2 comments
  1. Thank you very much for all of your inspiring workouts. Your workouts motivate me more than any other I have seen or done. I appreciate your knowledge, energy, hard work and creativity. Thank you.